Pavel Tsatsouline Interview (Full Episode) | The Tim Ferriss Show (Podcast)

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ping me on Twitter at ste Ferris, which is Twitter comm /tf ER Riss or on facebook at facebook.com, forward slash Tim Ferriss with two R's and two S. Hello ladies and gentlemen, I'm Tim Ferriss and welcome to another Tim Ferriss episode. show where, of course, I try to deconstruct world-class performers, whether they're billionaire investors, chess prodigy athletes and everything in between to separate them, unravel the tactics and the tools and the resources that you can use and this episode was a real pleasure. fun with this, it was easily one of the most enlightening and lucid conversations about fitness training I've ever had and we covered everything that means strength, flexibility, endurance and more and my guest is none other than Pavel Tatsu Lyn and yes, that's how it goes says. he is president of strong first Inc and was born in Minsk, not Pink's Minsk.

I always have a lot of trouble saying that, not that I say it as much in the former USSR, which is now part of Belarus in the 1980s, he was a physical training instructor during In the US, that's also another one I want to leave to pronounce, they are always not Spetsnaz, they passed NAS, the elite units of the Soviet Special Forces. Pawel is now a subject matter expert for the US Marine Corps Secret Service and US Navy SEAL and you may or may not know it too. He is widely credited with introducing the Russian bell to the United States.

The ubiquitous Russian bell that almost everyone calls a Russian ball, maybe that should be changed to make things easier in any case. In recent years, Pawel has become my friend. I'm honored to call him a friend and his contributions were instrumental in the success and many of the 4 hour body experiments, whether you've heard of him or not, please continue with this

interview

. prepared to blow your mind and I really don't say that lightly, you're going to enjoy this and have plenty to take notes on and of course there will be tons in the show notes in communicating the 4 hour work week and up. slash podcast but without further ado, here we go, meet Pavel tattooin Pavel, welcome to the show.

Begich it. I'm so excited to have you and I thought I'd start with the answer to a question I ask all my guests, which is. how to pronounce your name correctly, especially, said Sulu SOT usually and that's how it is and you mentioned before we came about what you tell people at Starbucks if you order coffee and what it is that it only has to be coffee from Pablo, for Pablo there is no other way and I really admired his work and experience and also his teaching method, frankly, for so many years and I was having trouble piecing together how we first came into contact, of course, I was very aware of his work before we had each other have some direct contact, but how do you remember how we met?

Yes, I did it with Tim like you. I'm a big fan of simplicity in my life and the different aspects of my life and the 4 hour work week really resonated with me. and at that time I remember writing an article and I called it Ferris Bueller's Day at the Gym, yeah, and I told you that article is sent to blah, that's right, okay, and that really set in motion a cascade of events. and I became very, very fascinated, I mean, of course, like a lot of people. I think I was initially exposed to you as the strength coach who used the word buddy a lot and hadn't really delved into a lot of the details of your strength training. specifically, of course, I'll address and I guess there's two questions I'd love to ask, but the first one is: what do people who know you well consider you?

What do you consider world class about Tim? I have been able to take very complex topics and disassemble them and put them back together into a matter that is very simple and that can be delivered to everyday people without losing the essence of what these systems are, so I am talking about specifically serious strength training. . I'm talking about both. programming and I'm talking about what I would call the body language of strength. Can you explain to people who may not be initiated into the world of strength training, but what do you mean by programming, programming, planning your training, where you're going from?

From A to B you want to add 50 pounds to the deadlift, this is what you do and unfortunately the programming world is very confused, well the whole fitness world is very confused and again what I'm trying to do is provide a workout based on principles so that when you understand the principles, the applications or many applications are easy, right? And I think that's where I feel such a degree of affinity with what you're trying to do with these issues because, of course, whether I succeed or fail, and sometimes I do both, that's very important. what I try to do with the topics that I tend to obsess over and for those who are familiar with your background, have worked with many different types of athletes and also special forces etc., would you mind giving me a little information about your experience? in his bona fides, so to speak, some of his background when it comes to training, true.

I used to be a PT training instructor, physical training instructor for Spetsnaz, Soviet Special Forces and my education is in sports science and I did that over the years. I trained several high-level units in the West. I have been a subject of the US Marine Corps, the US Secret Service, the US Navy SEALs and others, and my methods are officially used by some military and counter-terrorism very high level. units in two countries that are major allies of the United States, what I do, forgive me, I'm sorry, no, it's just my brain burst with something nonsense, please continue, so what I do is take methods that work very well in very difficult environments and I take these methods and apply them to other environments, so if someone decides, I just want to change my life.

I want to be stronger. I want to play better tennis. I want to be successful in a certain sport. I take these same methods. they've been tested by operators in war and I bring these people the same methods just to delve into that because I've seen many, I'm sure at this point, thousands of photographs sent to them by troops deployed overseas. or people in the Special Forces with their kettlebells or or they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are, they are , they are, they are, they are, they, they are, they, they, they, they, they, they, they, they, they, they, they , they, they, they, they, they, they, they, they, they, they, they, they, they, they, they , they, they, they, they, they, they, they, they, they, they, they, they, they, they, they , they, they, they, they, they, they, they, are, when are you designing or why did your methods have so much appeal to the elite military what are the things that you have considered maybe that other people haven't for that guy? of trainees Walton Plutarch, who said thousands of years ago that training from a soldier and the training of an athlete is radically different that an athlete has the luxury of a pampered lifestyle and the soldier does not, so this is practically the difference, as well that what you want to do is develop training that becomes In the words of one of my favorite authors, Nassim Taleb, antifragile training is the type of training that thrives in very hostile environments, that is really robust in these different environments and that It's practically the difference, how do we do it?

We have to strip away all the non-Essentials pretty much detail what you do in your work with different businesses, lifestyles, etc., and once we get to the things that really matter and apply them, suddenly everything becomes very simple. Have you spent any time without anything? No, I haven't. oh, I'm looking forward to it, oh, I should, I should introduce you to you guys sometime. He is exactly what you see, he is what you get if you have read his books and I think you guys would really get along. I know what you just said reminded me of a conversation I had with a friend of mine who was formerly a Navy SEAL and is now doing things he can't tell me about, not that he can tell me much about what he did before, but he and I don't really I want to be named, but now that I think about it, you introduced us, it was Victoire Victor, yes, Victor, incredible guy, and Victor is the most efficient trash compactor I have ever seen.

He can eat. anything and make fuel out of it and he was in a very nice way criticizing some of his colleagues because he said, well, you know, you know some of the guys I work with in the field who diet, you know some of them. They are bodybuilder types and get very cranky if they can't have their protein shake every two or three hours. He said that I see it as a real competitive and practical advantage to be able to consume anything and then opt for a 30 40. He runs well 50 miles with the strength of Victor 40.

Furthermore, that gentleman is exceptional both in his strength inside, but for its strengths it depends on the nervous system, not so much on the tip of the muscle and, again, that's what's so different. If you look at a typical person and how we make it stronger, let's say you have a four-cylinder engine and what the person would do is let you know that you have a six-cylinder engine, but before we fire, now we're firing on three, but if instead what you do is learn to shoot on the four, then there are ways to train a nervous system to engage your ability much more

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y and if you look at the high level performers in night body weight in some fields, say That a very high level martial artist, someone very skinny breaking a stack of boards or a very skinny guy like Lamar can't deadlift five times his body weight, so this has a lot to do with the concentration of mental strength. and for your listeners, could you give them a very simple example of how you can use it, you can do it in your gym, let's say you perform, try to do the simplest exercise possible, try to do the dumbbell curl or the barbell curl, because I know you're a ladybug, you will do it and so on.

Let's say you're doing your curls and suddenly things start to get harder, so when they suddenly start to get harder, I want you to just flatten out the dumbbell, or the barbell, or the kettlebell, whatever you're curling, just white. white knuckle press and what you will see is that you will definitely be able to perform several more reps. I will give you two more techniques in addition once you have practiced them and then in the next series. to crush the bar and go up also contract your glutes as hard as possible as if someone was going to kick your butt very very tense you are like crunchy you won't do it and at the same time squeeze your abs as if someone was going to kick you you know someone could do it if you do that if you do these three things if you contract your glutes contract your abs contract your grip everything that should do absolutely everything will be greatly amplified and this is just a small example of the strength skills that I teach and we're going to go into a lot of depth on this because I have personally reached a point where I want to return to training as an athlete who attempts to optimize relative strength rather than simply accumulating blocks and pounds of muscle that, frankly, only my body, my joints, and my entire system finds it difficult to sustain itself. only while he eats all the time and other vult die immediately and that's what bothers me, oh god, it's the worst, especially because Someone who, depending on how you look at it, has the most acute form of conditioning, like body dysmorphia u orthorexia, possible through a decade of wrestling.

My eating habits are really amazing, kind of like a German shepherd, like breaking into the pantry and eating sticks. of butter on more than a few occasions, but the question I wanted to ask you next is what are the biggest misconceptions people have?about Pavel tot usually and I'm training myself to say that usually because I've heard everyone say Tatsu lean, so I'm trying to correct that, but what are the biggest misconceptions that people have about you? Well, Tim, they call me the kettlebell guy. I think he's just the father of the kettlebell, which I really appreciate.

I introduced them to my business partner. introduced kettlebells to the West and right now kettlebells have become mainstream, but what I'm really interested in is above the principles, the underlying principles of strength training, the underlying principles of power generation and it doesn't really matter what modality you use. use it if you use a kettlebell the barbell your body weight if your arm rests and struggles lifting rocks it doesn't really matter so I'm NOT talking about the kettlebell, I'm talking about the principles that make it strong what I've done is I've done engineering It's the way stronger people naturally move and I've taught that to people.

I have shown people how to move this way and how to shave off years and if not decades after trying to progress to a much higher level than they have worked with. Some incredible strength athletes. Would you mind mentioning some of them, and some of them we've co-authored books on, but who were some of the strength athletes that you collaborated with or strength coaches that you collaborated with? Andy Bolton Andy Bolton is the first person to deadlift or a thousand pounds. He's an incredible athlete, he's a very, very smart coach, so Andy Bolt and I wrote a book together called Deadly Dynamite and the reason Andy and I wrote this project together is again, he's a very smart coach and His particular style of deadlift looks exactly like the kettlebell swing I teach, so again it's that body language adjustment.

I've written a book called Easy Strength with Dan John Dan John is a strange, extraordinary trainer that you would really love to

interview

and Dan on the show because it's such a beast that Dan is and who he is, so again, just move past the nonsense. , gets to the things that matter and Dan doesn't try to impress you, then he tries to get the results, so I carbide the collaboration with Dan over the years, we have taught each other. a lot and our views and strengths are very similar even though they are colored in some ways, that's why we wrote this book called easy strength and easy strength was about getting strong for your sport, not about making lifting your priority, that's the easy thing. the force is about to disappear since you mentioned it, what are some of the things that you have, what would be an example or examples of things that you have learned from dan dan has a great concept of the quadrants, the four quadrants in a grid you will see the level of development, in the other you will see the level of specialization, it is really quite difficult to explain that through audio, but if you look closely, write Dan John and one.

He said it's a great concept, so what it allows you to do is place yourself today in the particular quadrant according to your state, according to your goals and select the right type of training for you, that alone will save you years of preparation . for you, so that's just one of many things and I've exchanged these little details and tactical tidbits over the years and I highly recommend Dan Jones' work to anyone who has been an athlete or anyone who considers themselves an athlete and I I'd love to. I want to personally give you some examples of how quickly or how significantly you can reduce what people assume is necessary to achieve massive gains.

You introduced me to Barry Ross in Los Angeles and that became the superhuman chapter effortlessly. in the body for 4 hours and I was able to put, I would have to say, it must have been between 100 and 150 pounds on my deadlift in less than three months, I mean, it was crazy and particularly when you consider the inputs or the total amount of time under tension and an actual lifting frequency and the time it was actually done. I just saw it given that we are cut from the same cloth and that we try to distill very complex things and use 80 Analysis /20 and so on.

I've seen a lot of disproportionate results for entries, but it really blew my mind and the testing of assumptions where, in that particular case, it's a deadlift-based protocol that uses what many people would consider the weakest range of motion, so from the floor to the knees really impressed me and then to highlight a couple of the points you made before, the crush with the grip and the abs and the glutes, I remember when I did our kc1 and our Casey, for those people who are not familiar with the Russian kettlebell certification one and two, which was a tremendously positive experience for me and we did it, and meeting Max-Planck, if I understand that's your last name, right?

Mike, right? Getting that right is that Max, Big Max, was a believable Eve, that's the guy's name, comes to mind, but there were few people, including you, who didn't pass all the tests to put Casey together the first time . and one of them, if I remember correctly, was cleaning and pressing a kettlebell that weighs about half your body weight and I guess in the end I did all three attempts and failed on the first two attempts and with some minor corrections. By moving my weight slightly towards my heels, cleaning with the elbow closer, basically, lowering the elbow a little more and then really concentrating on the grip, I was able to press it and the third attempt felt easy and it was just amazing also some of the demonstrations that you've done the trainees where you pulled people out of the crowd and said okay who's anyone I would consider there and I'm paraphrasing here but your max pressure is of them in about five minutes you would increase their pressure by what could be five five kilos or ten kilos that you once mentioned to me in a casual conversation.

I called you about some guy. of training tips or it could have been by email and correct me of what is incorrect, we said that when in doubt, train your grip on your core, it is so good, could you elaborate on that because I think it is not advice that many people have received well, Tim? There is such a thing called irradiation, so what the irradiation phenomenon really means is that if you contract a muscle, the tension from that muscle will spread to the neighboring muscles, so for your listeners I would like to try this. you will probably feel a tight fist in your forearm now make a tight fist you will feel tension in your biceps triceps now make a fist with white knuckles you will find that the tension will extend to your shoulder you close back and so on people you can relax now and what happens same, so certain areas of the body have this large overflow of tension, so grip muscles are among them, in part because they have a large representation in your nervous system. in your brain and as far as the abs and glutes, that has a lot to do with creating your internal pressure, so what exactly does this mean?

Visualize your muscles as speakers and visualize your brain as the device that plays music, whatever that may be. days iPad iPhone whatever and the turntable doesn't matter and the amount of pressure, the pressure in your abdomen, they go down with the pressure, that's the amplifier, that's a volume control, so by increasing the pressure in your abdomen it's as if you were training Turn up the volume and vice versa, so when you try to stretch, when you increase your flexibility, you see that someone who is trying to do is split and you see that it is the person who is creating high intra-abdominal pressure and that only increases the strain.

Instead, what you need to do is release the muscle completely, release it and lower it, so to strengthen it we will do the opposite. We have special techniques where you increase that pressure and maximize your power, so those are just a couple. of the different ways we can increase your strength and that is what you have seen in my certification, for your information I am no longer in that organization so it is true, my company today is called strong first and the SMD certification is the same curriculum that you have and that you have learned. With that and just touching on two points, then let's move on to more training and ask how would you classify certain aspects of what people would traditionally consider maybe fitness, what would be good, what would you do, what would you do.

Recommend as good methods for developing grip and core or abs for those listening if they would like to follow a simple protocol and perhaps experiment over the next few weeks. Is there any basic approach you can suggest for those two things? It can be done in conjunction with a

full

body training regimen using, say, kettlebells, climbing ropes, etc., but if not, what I would recommend is that you get some grippers, which is why the company is called iron mind iron mind calm and they carry chicken tongs, one thing you need to understand is that these are not those little plastic tongs that you get in a store, these are heavy duty tongs, they weigh up to 365 pounds, there are a couple of people in the world they have done it. that and they also have resources on how to do it, but even without reading how can I tell you how to train, so get a pair of Gerbers, use their board, the recommendations that they have in mind and start training them. the way I refer to it as greasing the group greasing the group is a very simplified training methodology that is derived from Soviet weightlifting methodology, so in a nutshell this is what you do throughout the day every day when you feel fully recovered, so you should have at least 15 minutes of rest between sets, maybe 30, maybe even more if you're going to do one set and you're only going to do about half the reps of the sets. that you are capable of, so, for example, you chose one in particular. clamp you start to squeeze and you could probably do it ten times but you only do five when you put it down, let's say later you pick up a clamp that's a little bit heavier maybe you could do three reps with it but you don't want to and in this particular way you accumulate reps and You go on and on and on and everyone tells you that it is impossible to get strong in this particular way, but science and experience show that this makes you strong, this makes you strong quickly, this makes you strong safely. way and this makes it possible for you to apply this particular methodology again.

I called the Teresa group for any strength exercise or any strength and endurance exercise just to give you an example of its effectiveness. My father-in-law, a former Marine, at the age of 64 began following this routine. He was able to do about 10 pull-ups at that time in several months, he got up to 20 which he tried and he couldn't do as many as a young jarhead, so you young people can definitely do this, so this is how you are going to train your grip with these grippers, you will carry it with you all day, you will not sweat whenever you want, just take it out and squeeze it, since there are many different methods to train your abdomen. train the abdomen, but you must comply with the following rules, you must keep the repetitions at 5 and less, no more than five repetitions.

Anything more than 5 reps is bodybuilding and you need to focus and the tension can focus on the contraction. opposite of reps and fatigue just to give you an example of the plank, know that the plank is kind of a trendy exercise in core training circles and by the way, we don't use the word core that is drawn first, why no? uses the word cord because well, because people use the word cord, they do things that we don't like, but we don't like it, so we just say midsection and therefore the board, traditionally they would put you on plank and We're supposed to stay on this plan for a couple of minutes and what's happening is you see this poor person who couldn't have gotten into the right posture to begin with and then fatigue takes over other muscles, the muscles incorrect ones begin to kick and the back begins to arch.

The bus starts shooting up and what you're doing is what a big coupe calls putting on Fitness, that kind of dysfunction and what we do instead is if we do a plank that we call a hard style plank, we would do a plank for no more than 10 seconds and when you do the plank you try to contract everything absolutely everything when I showed you that everything I am doing this makes your forearms shine your neck everything except your neck and your face everything below your neck you are going to contract it is not for people with high blood pressure heart condition and that's true for almost any type of training, but for everyone else it's an extremely powerful tool, so you squat on a plank, you make your fists, okay, you can touch your abs, you can check your glutes, you can make ditches with your whole body.

Pretend someone walks by and kicks you in the ribs, which again someone might be pleased with my course, and Andy Bolton and other high level powerlifters I have still taught this technique to, they rely onThis is because this is abdominal training for strength. This isn't just some dumb thing you do when doing reps, so to sum up your ab hack, find any ab exercise you like. It could be the table. It may be some kind of configuration. It could be something from your book. hour body can be something from my book the hearts the laboratories can be something else that is not important as long as it has a good real size that has been recognized to work and three times a week do 3 to 5 sets of 3 to 5 reps, ok guys, just remember these 3 to 5 sets of 3 to 5 reps, focus and contraction, don't focus on the fatigue, don't focus on the wraps and I promise you if you do these two things for several months, you will work his grip on this matter.

You work your abs in this matter everything you do today is going to be stronger I don't care what it is it's a bigger deadlift it's a tennis serve it doesn't make any difference you're going to be stronger and in the case of the abs, just the midsection and we're working with the plank if people decided they were going to keep it simple so they could remember it and do three sets of three reps three times a week, say Monday, well, the plank. Loads in just three sets of ten seconds got an excess of 10 seconds to 10 seconds three times a week, yes, and you try to contract everything below your neck.

I got it and it's just one more piece of evidence, Exhibit A that I've always had and would be I'm curious to look into this for just a second, but I've always had a hard time. I have a relatively strong survey, let's say the floor is largely due to wrestling and other types of strength training but also the Barry Ross protocol when it comes to stepping up on a bar, although I can, I can use weight for reps lows, but I've never been able to do higher reps very well and I did this by hitting the rhythm walking around San Francisco for a few weeks where every time I passed a construction scaffold I would jump and, fortunately or unfortunately, there were enough crazy people in San Francisco that didn't really attract attention or like I was just a crazy person doing pull-ups with a Backpack whatever and I would do two or three pull-ups and then I went on my way and it was amazing.

I didn't really test my rep maxes, but how much did my speed increase? I guess it was the equivalent of bar speed. during that period of time it really became a lot more explosive, it was just amazing and for people who maybe have trouble with higher rep pull ups, how would you fix the problem? The final assumption, first of all, depends on high reps. your goal is 20 or 25 strict pull ups yeah let's lose so yeah that's one thing because if you go beyond that and at Russian Lee in Russia they even have specialized competitions where they do strip clubs for some crazy wraps then the training It gets so weird and so modern, then you better not even bother, but most people don't need to do that, so if you want to be able to do 20 or 25 pull-ups, you can reach that level just by training. a strength that means you will never have to do more than five reps and train and every time you go out and try you will get those reps.

Here's some of yours and keep in mind about strength, endurance, the more resistance you're overcoming. In your endurance effort, more strength helps, so what does that mean? It means that if you're strong, let's say you have a good debt that will help you carry kegs of beer to the second floor, but on the other hand it's not necessarily I'm going to help you hammer a nail all day, that makes some sense. Rico's Hammers Light Kegs are heavy, so when you do a 25 rep effort, the weight is significant, it is the significant percentage of your 1 rep max, so it can be increased purely. just getting stronger, so that would be my recommendation for people who have a hard time doing pull-ups to begin with.

I would recommend starting by learning how to tighten your abs, that's very important. There was an article a couple of years ago that said that women can't make cooperative changes, of course, absolute nonsense in a strong first organization. We have some women who can do it. Know? We have a woman in Boston, Amanda Perry, who can do 14 strict push-ups from neck to bar, just like we do. pull-ups are not bending over, not swinging, pausing between the bottom and you have to touch the bar with your neck so she can do 14, for example, she was sexually assaulted on the edge, they are much better men than most of men and just wait for those people. who haven't tried this having gone through some of this pop training if they just did it if the difference between doing a strict pull-up or what you imagine will be a strict pull-up where you lift your chin up the height of the bar versus pulling in to touch the bar slowly with your neck is so different that it's not a difference of degree, it's kind of a difference of kind, but anyway yeah, I challenge, I challenge everyone to try it, it's really a challenge, to do it right people who offer people who have difficulty to start doing pull-ups and, again, that is true for some women, many women, that is true for several gentlemen and a big part of the problem is that they can't contract the strong abs.

Enough is enough, they are not even able to take the strong stance. Remember I told you before that I reverse engineer a strong nature, so if you watch gymnasts perform any type of maneuver and their rings, let's say you'll see something called a hollow position, so what is it? the hollow position the hollow position is the body it is as if your tail is tucked in and your body is formed like a plate, your body looks like a plate, so if you want to learn how to make clubs you must first master the hollow position it is very easy for you write it type it in your search engine the hollow position look for a picture see what it looks like and just practice this hollow position this Hollow Rock listen dexter it's called Hollow Rock I explained it in my book hard abs, but I'm sure you can find them in any other place, so you practice this Hollow Rock and this Hollow Rock will not only strengthen your abs but it will also teach you how to acquire that position and then you can start working with assisted repetitions and that is a very big difference, we are not talking about negatives, no We're talking about four straps, we're talking about assist reps, a sister trap, so what's the difference?

The difference is that an assisted rep feels like a moderate rep. challenging repetition that you do on your own so that your training partner or your coach will push you in the middle of the back and allow you to do it with some degree of difficulty, but definitely without difficulty and when they have done the study. In young gymnasts years ago in the Soviet Union and they used this type of methodology, they called it artificial control environment where the partner allows you to do a perfect repetition but in a way that doesn't really kill you, doesn't make you struggle.

They found that the speed at which they progressed was absolutely remarkable, so practice your hollow rock, don't forget that you are in grip and then start three times a week with the help of your training partner, say three to five sets of three to five reps of assistant assisted pull ups and I just want to reiterate again that low reps are key, if you want to be strong you need to keep your reps at five or less and five rounder reps is what you're really working on. It pretty much is and I'll get out of my depth and into yours pretty quickly, but the kind of neural pathways and the recruitment of motor neurons and the kind of firing capabilities, etc., they're pretty much going to have you.

You're going to have a high level of neural adaptations and you're also going to build some muscle, so you're also going to build high threshold motor units, but no, it's not a bodybuilding protocol, you're going to build some muscle, but it's not really. it's the end, then the goal itself, so you were trying to avoid the fatigue, you're trying to avoid the burn because when I experience the burn again it's from something called hydrogen ions that causes you a lot of problems. So one of the problems is that it interferes with the command that your brain can feel for the muscle to contract and another problem is that it creates these hydrogen ions in a literal or destructive way, so if you leave them around the muscle for too long time, they actually start to destroy your muscle. so keep those reps under 5, 3 to 5, don't worry about getting bulkier and I have good money, that's not going to happen and approach your training as a practice, so this is another very important tip.

I think that's great advice. important point now I'm glad you mention this I hate the word training reward training does not exist in the Russian language we talk about a training session or we talk about a lesson we never talk about a training just think about what Does the word work? What is it? What can you imagine sweating and grunting and Doug look, let's see, let's see how much I can punish myself and exhaust myself, so the goal is not to get stronger, the goal is just to wear myself down and there? There are simpler ways to do it, running up a mountain, okay, so no, the idea here is to practice strength, it is a skill and as such it should be practical, and if you approach it in this matter, you will not only become stronger much faster, but also.

You are really going to enjoy your training process. Training should be something to be enjoyed. Now this ring is very true to me and was truly a revelation coming from the masochistic world of the few sports I play and I certainly did. You don't get to a world class level, but you compete at a national level in a few different sports and the mind goes from depleting your tank or reserves as much as possible to identifying the skills and practicing them even if you feel better at the end of a workout than at the end. Beginning was really a big change for me in some places, certainly in strength training.

I think burying the Ross protocol was eye opening in that as you mentioned put 100 I think it was about 120 this is all detailed in the 4 hour body so I'm losing the details but about 120 lbs in my max deadlift to exit through the entire range of motion, not just the range we were practicing in in a short period of time and You gained less than 10 pounds of additional muscle and probably enjoyed your workout. I loved. It was just amazing. I mean, I felt on fire. I mean, partly because you're, you know, blowing a foghorn in the ear of your nervous system.

Let me do it. but the other area and I think this is such a fantastic principle that applies to so many different areas was in the world of swimming and some people might remember if you followed my stuff for a while that I couldn't swim a lap. in a proper pool until I turned 30 and what really changed the mindset completely was moving from swimming training and hiring coaches who saw it that way to full immersion, where they really focus on the skill of deconstructing the biomechanics of swimming. challenging the assumptions of how swimming is taught and it became a wonderful and really joyful experience and I was able to go from basically zero laps to about 20 laps per practice in less than ten days, so it's a really big change and I'm glad about it.

You mentioned it, which brings me to my next question, and it's about prioritization, so when people think about fitness particularly in non-athletes, I think there tends to be a very scattered focus and there's a challenge paradox of choice they have where they are, they get a lot of recommendations from a lot of different people and they have strengths, let's just talk about this strength, not necessarily muscle gain, but they just get stronger, they have hypertrophy, so they increase their muscle size in the absence of a best description. strength flexibility how would you rank them in order of priority and why Tim, as long as the person has the required mobility and symmetry, the priority is always health, the priority is always strength, strength has to come first, so The first step you should take is yourself?

I evaluate your mobility, you find a specialist who can do that. FMS would be FMS would be a recommendation of mine very hits FMS functional movement screen The functional movement screen will find out how mobile you are and also how symmetrical you are, as long as that is checked, it is in place, you have to become strong and the strength It is the mother quality of all physical qualities and that is not a statement from me, it is a statement from the participatory father of fertilization, one of the greatest for scientists of all time and greater strength increases your performance in absolutely everything for that you can see, of course, that's fine, of course, but being stronger will help you and let's say hit someone harder by lifting something, but how will that help me ifAm I, say, a triathlete?

How will that help me find? A marathon runner will help you in several different ways. One is that the perceived level of effort will decrease. Several years ago, the Norwegians did a very interesting study where they put elite endurance athletes, some were cyclists, some were runners, on a purely strength basis. The regimen does four sets of four reps of heavy squats, meaning pure strength is against it and at the end of this study, not surprisingly, all of these guys were stronger, could jump higher, etc., but they didn't stay impressed with that, that didn't matter. For them, what did impress them is that they ran faster.

There are times when his race times went down because strength simply allows for everything else. If you're trying to say, let's say, lose weight, being stronger is going to help you do that because you're going to have a bigger oven, you're going to train a lot harder and the exercises that are fat loss exercises, so you don't really No matter what you are trying to achieve, they are the number one exercises. attribute that you need to address and that's why my company is called strong first, you know, yeah, I love it, I love that you, one of the things that I love about you is probably that you say what you mean and you mean what you mean. you say, and I just There's a degree of clarity that I invite and I could include it for people, but when we did our sound check, I asked you to give me an answer so we could test the audio that you had. breakfast and what was your answer coffee and that was it that was the sound check yes I love this the simplicity now talking about simplicity and also undo the confusion that many people suffer about what are the most counterproductive myths or misconceptions about training strength that come to mind, well, number one, in my opinion, is the idea that you have to go to failure mm-hm every time you train well and I can tell you one thing: Soviet weightlifters I have done a I did a very thorough analysis of Soviet weightlifting methodology from the 60s to the 80s, the glory days, and found that they typically did 1/3 to 2/3 of the max reps per set, so what does it mean?

If let's say you're using one weight, that's your 10 rep max. 10 is all you could do if you tried really hard, they would do three to six consistently, now you're probably wondering if that's okay. I'm not a weightlifter and what does this have to do with 80's stuff nowadays? Well, two things first, although a person who is not a lifting athlete is not going to train exactly like a weightlifter, a powerlifter, anyway. The methodology has to be derived from sports because they are specialized strength sports, so if they just have to be adapted to your needs, secondly, this particular Soviet methodology is still superior to this day, this is very interesting, but if you keep listening.

About all these new world records set in the sport of weightlifting, if you compare today's world records with the world records of the 80s, you will see that in most cases today's records are inferior to the records of the 80s, how can they be? they accuse people of doing drugs and they changed weight classes twice since the 80s, of course it's wonderful. I'm so happy that nowadays no one does drugs anymore. It's fantastic if you look at the lifts performed by the young Soviet lifter ud Klavan. In 1980, at the Moscow Olympics, these lifts were never surpassed, these lives have never come close, so this particular methodology works extremely well, it is still the best methodology.

But later, the Soviet weightlifting team adapted this methodology for one part of the thing with tremendous success. Dinan a and the same particular methodology has been adapted to bodyweight training, kettlebell presses, etc., so it is the same thing that can be applied to everyone because it is a principled training, so the main mistake is that you have to reach failure. that if you just get over that and get into the habit of doing 1/3 to 2/3 of the reps that are possible and instead do more sets, you'll make much more progress and do it much safer. and friends, you can enjoy your training and how it changes the focus if your focus is maximum hypertrophy if you are looking for maximum hypertrophy it's Molly, so they discovered in the Soviet Union that there is a direct correlation between bulk and hypertrophy, so you're just going to have to do more sets, you're going to have to do more sets at sixty to seventy percent of your max range and a lot of sets of five and six, just a lot of them and your rest periods might be compressed. a little more but that's it, if you do it, do this a couple of times a week, lots of sets of five or six, I don't want to worry about how many, just keep going, don't kill yourself, have fun, eat more.

Getting bigger is inevitable, it's as simple as that and of course I've talked to fans and written about the application, the applications of failure training primarily for hypertrophy just because you're doing a lot with the sarcoplasm and maximizing the kind of bulk. cell phone, the challenge isn't so much the hypertrophy training, it's eating, it's just I mean you really feel like the Japanese hot dog eater named by Oishi after a while you just wake up in the middle of the night to eat and all that, that's by far the most punishing aspect for me, at least it's assuming it and any trick that no one knows and no one knows the other couple of tricks, but I won't do it.

Mention them in a second and no one knows exactly what happens at the cellular level when you try to stimulate muscle hypertrophy. Now anyone who tells you they know you know it's just speculation at best, there is a number theory, some of the theories are more credible than others, but the fact is we still don't know and what does What makes his 1980s Soviet weightlifting methodology so spectacular is that it was a purely empirical methodology. They tried to explain what happens at the cellular level but didn't try very hard. It was pretty much trial and error, they looked at the training records of the successful literature and the successful competencies, they analyzed this data, they made recommendations and it's kind of a chicken and egg, where do scientists start to look at what the guys do? best lifters or the best lifters? the best scientists were telling the best lifters what to do, it was kind of both and they kept reducing it, reducing it, reducing it and that's how it works, but we still don't know exactly what happens there.

What is your? I wanted to, I definitely want to. To mention the tricks to not feel nauseous all day when trying to gain pounds of muscle, but before that, what is your favorite theory? Even if it's speculative at this point, what's your preferred theory for muscle growth? Okay, quote by the thousand because the theory makes more sense to me and according to this theory, when the muscle comes, the contraction comes to an end or close to an end when the creatine phosphate in the muscle has been depleted. , which is the main stimulus for hypertrophy, according to him. and again, what could that do?

How could that work if muscle contraction stops not as a result of increasing acidity and that is very, very important, but as a result of simply not creating phosphate, supposedly the cross bridges no longer can? disconnect properly, so assuming my cross producers have met them, that's right, supposedly this is what terrorism entails aside, so that's what causes the microtrauma that makes the satellite cells do their thing, so that's a quite credible explanation. I don't know if this is true or not, but in my experience, the training that Protestants can practice in because it is a training approach.

If you were going to hit it pretty hard, this set would probably last about twenty to thirty seconds if you're trying to target your higher partial motor units and then you're going to have to stop and rest for a long time between sets, so this makes a lot of sense. There is another theory that works quite well. Professor Victoza Liana, according to him, is the role of creatine phosphate. this is when you deplete your creatine phosphate and you have a lot of free creatine, which is more or less a byproduct, what it does is make the cell membrane permeable to anabolic hormones, very interesting, so what does Leonov say there ?

There are four prerequisites for muscle hypertrophy. One is obvious is the presence of amino acids. The second is the presence of anabolic hormones, which obviously has to do with the capacity of the current system, but also training and training stress seem to have to do with it. and the third is the presence of free creatine, since again the same thing is that free creatine is a large amount of recruitment and is formed when the muscle is pressed hard, but not before a city is formed and finally, The fourth is the presence of hydrogen ions, no, no. for too long, so I get hydrogen ions, again, it's something you get from muscle contraction, any muscle contraction and the service they do for muscle hypertrophy, according to Leonov, it's like free creatine, they make the membrane more permeable to hormones, then what happens is that the hormones, which are practically messengers, enter the cell and, as they enter the cell, they receive the entire transcription translation process.

You know, protein synthesis is the also very interesting element of Julian's theory. cellulose methodology and again, something that suits me well. I have observed that effective training involves very long rest periods between sets, so leonov recommends 5 to 10 minutes of rest between sets and that at rest you have to be active, so you practically have to move so not only do you not you just sit you move you wave your arms you shake your muscles you shake your legs you walk and that's supposed to eliminate the hydrogen as quickly as possible because having them there briefly it's good to have them there for a long time it's not good because it's literally destructive it's a charged particle, that is what it is and that's why they're walking or they're on stationary bikes like Ariel ions, you don't You need a stationary bike, you just want to walk, there's a particular type of relaxation exercises, Tim, we're going to do quick and loose exercises to all Russian athletes, they do more or less what they are, if you remember my chemistry certification. there were people standing there shaking their arms and legs, so you just shook your arms and legs and just walked, that's pretty much what you do, so that's Giuliana's theory, which also seems to make sense.

Note that in both cases where there is a fantastic, shallow, dumb Yanis, you will get much closer to failure to do the following reps, so when training just to gain strength, you don't need to do that, just do between 1/ 3 and 2/3 of your maximum. reps when you're trying to train for hypertrophy, yes you can just do more submaximal sets, but sometimes you just have to try harder so you don't fail even harder, and Juliana Falso has the most fascinating slow twitch fiber protocol as well. I would like to tell readers about this because there are a lot of misconceptions about training slow fibers well if you also think about slow fibers, which most people associate with endurance, yes, exactly, and they have endurance, that's true, but people also think well.

They are thin, they are weak, they are small and why should I do that? Why would any power athlete worth their salt lower themselves by training slow cars? So Juliana has a very different point of view on this, first of all, if you look at the sixth in some studies done in the 60s, if you compare the strength of your slow fibers and your fast fibers, they are equally strong for the same section transverse, meaning if you have a bundle of slow fibers, that's about as thick as your finger and you have a bundle of fast fibers that's as thick as your finger, they're equally strong, you just know that this lower bundle will have more fibers of Moeller, but it doesn't matter number one, number two because your speed of contraction for fast fibers can be twenty forty percent greater for slow fibers, the presumption is that I need to move fast, I can't afford it, but look, the job of Liana has discovered that even in sprinting, fifty percent of the production is provided by slow fibers and says that although in vitro it may be true that these fibers contract faster, but in vivo, in real life, in activities sports, you're not really going to go that fast, so that advantage is no longer valid. experienced printers in a training protocol that hypertrophied their slow fibers and these sprinters improved their 400 meter sprint on average from ten point nine seconds to ten point seven newly formed just from this slow, fast, slow fiber hypertrophy, and there areAdditional benefits of hyperdrift for slow speeds.

Fibers, something we can discuss a little bit later if we talk about endurance, these single fibers come pre-equipped with mitochondria, which means they have a lot of endurance, so for other types of athletes that can be very beneficial, so look at Leonov . He has this fascinating training protocol for slow fiber hypertrophy, so that's how you develop these skills. He says the biggest problem you have is that usually people just try to go and burn them good, but that all brings the job to an end. because of the increasing acidity, that's not the right stimulus, you want to make sure that it runs out on creating phosphate, you get that creativity free for a long time, so how do you go about creating occlusion so that he makes you set a clear conclusion what does it basically mean? close that with the contraction prevent blood flow it's a constant tension what bodybuilders would call the concept of tension and what you would do is let's say squat you go a little below parallel you go a little above parallel you go slow the time period is 30 to 60 seconds and the duration and you have to go to failure close to failure now this is it again this is the really fascinating thing after that and this is what is so different from traditional slow training for your training is that you have to take that The same active rest for 5 to 10 minutes because it says that if you don't, the increasing acidity will ruin everything and, one day a week, you would normally do four to nine sets on this thing and then three to four days later, do a second day where you do one to three sets, so it's a protocol, again, super slow movements, no rest, thirty to sixty seconds long, one day a week, four to nine sets , three to four days later, one to three sets, five to ten minutes. of rest between active rest by the way, active rest can also mean working on different muscle groups, that is also very good and just to tell you how effective this protocol is, he put together several experienced athletes from different sports who knew how to do it. to squat a back squat protocol using these musical things, these type of reps and sets, etc., and in eight weeks these guys increased over 25% of their back squat, shit, yeah, yeah, and you can give yourself realize that these guys weren't.

These guys weren't your typical American University guys, you know, the guys with really fast thumbs, you know, people on Facebook know what I'm talking about, I'm talking about athletes and what percentage of their one rep max they were using during these thirty to sixty seconds. sets because that's it, it's a challenging micro range of motion, okay, the typical guidelines that you have to find for yourself because that depends on your butt, on the composition of your fibers, usually, it's around thirty to sixty percent for the lower body and ten to forty percent. for your body, so why is it the difference and the difference is determined by the fact that your upper body is more active, so if you look at an average person, an average person will have about 70 percent percent fasting, what fibers are there in that per body? and the lower body about 50/50, but you have to use a lighter weight relatively speaking for the upper body to stay in that time frame.

I see I have it, but it's trial and error, just try a little, no, what would people do? I suggest you google or search to find out more about this, nothing I'm afraid, but I think Shh and that means don't search, cite anything, I'm afraid that means you can't search for it, but I'll If you listen very carefully to it As I said, they shouldn't have any problems doing so. I can give you a couple of exercises, other exercises that you can do for the lower body, you can use the back squat or you can use the front squat and for the upper body, you could use something like diamond push-ups for the triceps and What you should do is adjust the difficulty based on adjusting the elevation, let your hands be raised more easily if you want, and your feet raised if you want. make it harder, but again the idea is to get to failure, it's based on thirty to sixty seconds and for the pushup you're going to work in the mid range, so you'll never get to lockout, you never will. get to the bottom, you're going to keep working slowly, keep working up to that mid range, if you want to do this for your upper body the best idea would probably be some type of rowing machine and again you'll be working in the mid range or curls I hate say it, but yes, silicon sea curls Leonov has had a lot of success with athletes from very diverse sports, he has worked with the national team in judo, full contact karate, bicycle racing, soccer and these guys have seen excellent fantastic results from this, so you might want to try it, that's the most fascinating aspect, the most unexpected for me is the five to 10 minute rest sets, which are really fascinating and I must also add love to underline one.

This is something for people and please correct me Paul if I understand this incorrectly, but a lot of people think that the burn is a product of lactate or lactic acid, but it is actually a byproduct that as a side effect , is a primary effect of hydrogen ions. what you were talking about is and I think there's a lot of that, there's some swelling, some nerve endings yeah, yeah, it's not like that, really folks, it doesn't really matter, the only thing you need to realize is this. this particular training protocol you look for this burn, this burn is necessary, the important things that burn end after 30 or 60 seconds and then you try to get rid of them as quickly as possible and for other types of training if you are trying to train. to get strength you should try to avoid the burn completely the burn is the burn is your enemy it's two or two questions on the details here the first is is it free creatine I guess it's just free creatine in the Bala serum and I could be wrong in that is one of the stimuli that produces adaptation to training, can you accelerate it or even catalyze it with the supplemental use of creatine monohydrate, for example, yes, absolutely fine?

And then the second question is related to what some people have called the golden stimulus. steroid era, which was the 80s, so I guess what I'm very curious to know is why the Soviets changed their approach or what caused them to stop them from reaching or surpassing the records of the 80s. and obviously I understood That athletes still use many different types of performance-enhancing drugs, but what has changed or why did the change occur in Tim? I think Dan Gianna said it very well, it would work so well that I got bored and thought. he stopped doing it, yes, and shortly before his death, no, you know, in the last decade both galaxies Vicey was a great champion and Akagi vibe UF was a great champion and sports scientists highly criticize these practices alexei medev a Jif who has also done the same thing they said, basically you guys are barking up the wrong tree so I think people are trying to get fancy, it's funny, that's what's happening in Russia, it probably reflects that whole Western trend that's misleading to the Taliban to call them new. amania people loved in you, yes people love the new, they are forgetting that the things that worked much better could be considered the results, the results were superior back then, the same can be seen in the methodology of lifting weights and also going back. to the '80s, the classic American weightlifting methodology, classic cycling, exemplified by lifters like Edie Cone and Lamar Gant and systematized by Marty Gallagher again, people say we have better training methods these days and show you different squat numbers and the bench press and so on, to which I said well, in the squat on the bench press it's become impossible to really compare apples to apples because of all these crazy shirts and she's like you're wearing exactly, but in the deadlift you're still looking at look at the record charts, the record chart is a series of deadlift records that still date back to the '80s and '90s and are still in effect.

These are old historical records and even the advancement of some assist equipment for deadlifts and pull-ups. of the longest bars with their bars and such, they still improved some polls, but still many of these records still stand and the 80s are a fascinating era for strength. I wrote a blog a while ago that I called it back in time. inspired by the upcoming 30th anniversary of the movie Back to the Future and the point and point I made there, look, you know, if Marty McFly wanted to travel there, there would be plenty of reasons to travel to this day, but I was looking for some good advice that he would have.

It has been much better to stay at home because weightlifting was not done with the knowledge of the 80s, than American weightlifting with the Dodge of the 80s this tool is still superior and that is not something that can be argued, yes, Ed Khan, even for people who are not familiar. perhaps especially for people who are not familiar with lifting weights. I think Ed Cohn would just fascinate me. What did he do? God. I'm blank here 9:01 a little button is probably better used which I'll also add Lottie, wait for that money. I wanted to reduce those costs and Edy said I worked close to a hundred world records and he's competed in weight classes, you know so many different weight classes over the years, and he also had a remarkably injury-free career.

Really noticeably his hips gave him. I mean, he said they had hip problems ever since. Do you think that's a result of the sumo deadlift? I really doubt it. I really doubt it. I mean deep squat if you talk to someone like. great cook, if you talk to someone, Professor Stuart McGill, you will find that wider and deeper squats could cause some problems. Sumo deadlift. It's extremely, extremely unlikely, very interesting, and one of the things that, by the way, Tim, I'm sorry to interrupt you, how many people do? I know who doesn't do sumo deadlifts anything heavier than the newspaper I have to go find the con replace not exactly and this is something I was going to mention, which is when people see that Lyle Alzado knows about the world that bodybuilders should understand cancer and they say, "Oh my God, you know that steroids cause cancer" and it's like, "Well, you have to look in the context of how many people in a thousand would get cancer, whether they're in the gym or injecting steroids or not." I have a fair assessment of the causal factors, so your points are well taken, Freud's work, I'm sure to interrupt, although I will say once, keep interrupting any of these guys, a lot of these guys who competed at a very high level. high. in the 80s and 70s they are very healthy and doing very well if you look at Gallagher himself, right now he is 60 years old, very strong, very agile, completely healthy, walks in the forest, you know it every day, if you look at Weightlifters, forget it. in the '80s, let's go back a little further, a little bit of Brook's failure, he was in his Soviet-German country, he was an Olympic champion in weightlifting at the age of 37 and that is something he has never done.

Incred has absolutely been replicated, it's amazing today somewhere in He's around 80 years old and every day as part of his training regimen he does jump squats with 200 pounds, 90 kilos oh so he gets to the bottom of the squat and jump up, and that's a guy who needs the mid-80s and actually looks so good to some journalists. He came to interview him and said, "Excuse me, sir. Can we talk to your father? That's amazing. Wow, something to aspire to. I've been that trick at the weightlifter point. I've been spending time with a gentleman. amazing name Jersey.

Gregor Eck, I'm not sure." That sounds familiar to me, but he's the best, he's a very nice man, he's a Polish or accomplished lifter, a very accomplished world class weightlifter, I think mainly in the masters division, but I'm speculating he probably has a mix around 60 years old. I'm spending time with him and he can still, you know, pitch. I do not do it. I went under the exact weight, but he was two to three hundred pounds over his head at the snatch, no problem. Oh, can he still do a full split? he is incredibly flexible. I haven't asked him to do anything Van Damme-type for me, but his skill, his hamstring flexibility, which of course is a lot more than hamstrings, but what I perceived, what a layman would perceive as hamstring flexibility, just It leaves me speechless.

Mind you, it's amazing how flexible this guy is, so I'm very interested in the long game, but more and more interested, you know, the older I get, I'm 37, I can't, I'm certainly not going to win anything. Olympic gold medals in the short term andWeightlifting. My father started lifting weights at the age of 71. Today he is 77. He lifted 413 pounds without a belt and said that he knows several American records in his age group and trained for five years, so he set. with 20 pounds of muscle, if you look at my dad, if you look at him from behind, you'll think this guy must be about 40 years old and he looks like a wrestler, he's just been huge and Stu McGill, when he examines him, says he's never seen such muscle development in a 70 year old and it started when you are 71.

Would you consider the and please disagree if this is not the case, but if you had to choose a movement for strength and longevity, the deadlift would that movement be? movement or it is not possible to choose a movement how do you try to answer that question if you had to choose a movement Tim yes I would choose the deadlift or I would choose the chemical swing obviously the kettlebell swing is not something you can compete in? and something you're not, it's not going to give you the same satisfaction lifting a heavy weight, but those are the two main full body exercises, full body expressions of power that will help you a lot in longevity, strength, just quality of life, others, what are the biggest mistakes people make with deadlifts, whether technically or in the program, and what are the biggest mistakes and not asking you to repeat things you've already said, But is there anything you have in mind so well, Tim?

I think the big mistake is because they think okay, I've picked things up off the ground, this seems so simple, it's not an Olympic lift, therefore it's very simple, so let's start filing on the spot and start training. It is delicate, it is a very technical lift. Even if you're just a recreational lifter you owe it to yourself to learn how to perform correctly so that's as simple as that so I say that's the number one mistake and that mistake applies to every exercise that people do yeah , and I would. I highly recommend people check out his book.

Now I want to say what about mr. Bolten Devin dynamite, yes, really, very, very dense, change gears, just a little dense and in the best possible way, no, no nonsense, ah, I would love to change gears and just ask you a few questions about it, about your philosophies and your way of thinking, then no. not so much the highly specific training questions, but when you think, for example, of the word successful, who is the first person that comes to mind? Tim, I'm lucky to know a lot of approachable people and I think separation from the rest is the Strong First CEO Eric, from the heart, put it very well, he says balance with priorities, balance with priorities, so Eric, you and many others are fortunate to know that they are an example of success for me and how you have it, what is the best way, what are the habits.

What have you observed that allowed people to have balance with priorities what are the things that they do that other people do not do well or perhaps the things that they do not do that other people do well I think that one is calm these people are Calm because these people Those who are hyperactive get caught in their reactive mode, they get trapped and every day they do minutiae in their work in their existence, so they just don't stop and don't think again. Eric has a great quote from a Vietnamese. seal of the era that says that calm is contagious calm is contagious, so when the person has arrived he has time to meditate, reflect, set priorities and establish balance.

Yallop, that's certainly true from what I've seen and the opposite of course. the real hysteria is why is he just chasing his tail absolutely Chicken Little this guy has fallen yeah everything is urgent sounds like the internet and a nutshell right there huh UH what do you have morning rituals? what are you? what are the first? The first hour or two of your day seems typical. I like to start the day calmly. I usually get up early at 6:00 a.m. m. and my wife and I just have a coffee, read the newspaper and chat a little.

I really take my time. I deliberately read the newspaper, I don't watch television so as not to receive any electronic news or radio. I really appreciate the calmness of the press because whenever you're watching TV it's just the latest news, breaking news and it's the same thing again, chasing the tail, he asked after that, if I decide to go to the kettlebell train, will I go to the beach? and I will do that, if I don't do it this morning. I'll still go to the beach for half an hour, at the time I wanted, it'll probably be around seven and I'll take a dip.

I'll meditate a little. I might stretch out a little bit so it's time to It's time to be composed, after that it's a time to do creative work so I'll write or research and when I do that I have email turned off so my whole email app Do some research, you know the browser will stay active but not the email and my colleagues know to call me if they have something urgent and not many people call me because I have my business card only as email electronic, so that's good, no, me too. He has your email and says please call if you are a virgin number no, he doesn't know, obviously he could tell if you had it, so when I write I sometimes change the environment.

I would like to go to a coffee shop or I go to a park or something and I have a particular method when I write, so I just select some topic and work on this topic and as soon as I hit the wall with this topic I just switch to something else that I never fight writer's block until noon. I absolutely have a lot of different things, a lot of different projects, chapters, articles, books, whatever going on at the same time and I'm very flexible about it and I also let my books evolve and sometimes they evolve in a very unpredictable way.

The Naked Warrior started as a book to strengthen the military field and then evolved into a sort of manifesto for reverse engineering the body language of the strong, so I just let that happen. at the end of the day it's making a call making a call with my coworkers taking care of a business dinner with my wife and you know, relaxing reading something first reading some nonfiction then reading some fiction that's a pretty standard day how I like my days I like the sound of your days. Do you listen to music? If so, what kind of music?

What are the most frequently played songs or albums on your iPhone? What are my musical tastes? I like yin yang. the middle, so on the one hand I enjoy 80s heavy metal, I like it, except our Saxon maiden, these are my favorite bands, on the other hand I will listen to Jackson Browne, Carla Bruni, Iman Tong, so, In my opinion, music has to be, you know, yeah, that's it. ideas about this is almost like everything, yes exactly, seriously, if you think a performance is the same, say that the art of physical performance is the art of turning the switch on and off to get maximum force, you have to turn it a lot to obtain maximum flexibility and resistance. you have to turn it off and for a lot of sports it's the ability to turn it on and off, on and off, back and forth, back and forth, back and forth, attention, relaxation, so I like these extremes in my music. , so correct, so it's you or you.

You're Vivaldi or Pantera and no, no, there's no pop music and you know these things in the middle don't have the right to just and uh, when you're writing, are you writing? Do you type on a laptop? You write? And if so, do you use Word or? some other program or you're journaling, how do you jump between these various articles that you're working on to my right and my neighborhood and what I do is I have a very peculiar kind of organizational data in my mind. I have a lot of different shelves with a lot of different projects and a lot of different research studies etc. so I can see in my mind what connects to what I see, the pattern, so I can go back and forth and I really think the computer doesn't.

Nabal makes that much easier for me and I'm generally not a fan of technology, but I have to say that the word processor is a piece of technology that has a big fan. I think that on the page I don't think that in my mind, I think on a page, yes, that's something I've heard from several good writers is that they have to write to clarify what they're really thinking, it's not that they form the thought and stop, use the process. to write to clarify your thinking, do you have a private journal or something, no, no, that's fine, and just because I love talking about this, but I won't take too long, a recommendation that was a real game-changer for me. is using a program called Scrivener instead of Word and Scrivener is, as it sounds, what it allows you to do.

It was originally designed for movie scripts, I think, for screenwriting, and what it allows you to do is have all your various documents, which would be each one. otherwise it will be a separate Word file in a table of contents on the left side of the screen that you can move, modify, and place in folders that I've used for my last three books and then you can view two. different writing on the right side, so what I'll typically have is a folder that contains all the research documents and I'll have a split panel on the right side where the top is what I'm working on.

I'm actually writing and the bottom right is the research document, so instead of having a million windows open with different Word documents and, as you've probably experienced, once you have enough of this open, eventually it just shit and jump off the cliff. I don't think I've tried it in the many years I've used it. Scrivener crashes. I mean, it's great since it eliminates a lot of the swelling, but you might not really think so. I will definitely try it, yes. It's a fun program to play and I don't have the mindset. I have too many plates spinning at once in terms of articles if I'm working on a larger project like books, so Scrivener helps me code which I find very useful How do you change your typical routine on the weekends?

Is there anything you do differently on the weekends to decompress or not much? Go to church Go for a walk with Moab Julie, but otherwise almost every day. Try to have balance in work, balance in family, balance in recreation, and balance in self-improvement. Talking about the last point, self-improvement, what are the things you are currently trying to improve or would like to improve. about me, that would be private, Tim, you know, I think it's just between us girls, between us, you know, I think oversharing is one of the major failings of the modern world, so I think I'm going to keep this one. for myself, but I'm going to tell you what I'm trying to improve in the profession, okay.

As I mentioned again, I have been able to analyze the very successful weightlifting methodology of the 60's and into the 80's, which is extremely complex. methodology and I've been able to boil it down to the underlying principles, codify it and write hugging "ifs", so what I'm doing now is trying to bring this very sophisticated and amazing training system to everyday people. who just want to get stronger, so I'm in this refinement phase, they got it and playing that is just a transition. I'd love to talk about flexibility because I get a lot of questions about flexibility.

I don't consider it my area. of experience, so I'm constantly recommending people to your work, but I'd love to hear you talk about where or when flexibility fits into the picture because I think for me and other people there's a lot of confusion around mobility versus flexibility. . One of the most frequently asked questions I get, for example, is how do I get to full side splits. They want to go between the chairs like Van Damme and you know it's a worthwhile goal. Is it a terrible goal? Many things are coming. you in one, but how does flexibility fit into the picture or not for what kind of people?

Well, first of all, let me tell you about the goal of dividing if each, if you choose to achieve it, is achievable. I will tell you a great success story. he is one of the first strong instructors and is truly a product for the system the gentleman's name is steve freebies and he is a music teacher he was seriously injured his lower back he had a very bad hernia he spent eight or nine months in bed and percocet was very bad and then he decided to become a man, he decided to train seriously to train strength and flexibility like a real athlete after obtaining the proper medical clearance and so on, of course, until today, Steve Freidy, who is 59 years old, yes I am not mistaken.

He holds several American records for his age group in the deadlift and does it without a belt. The 59-year-old from NST Freidy, who used to have a terribly messy back, can make suspended-sized planes like when he's down, so your big sister is out there. that you're too old or too lonely you just got it you just got a special shape okay such a touch on it okay I'll carry it I'll raise my hand I'm one of thoseladybugs yes and I have had this, I think there are many quotas that are the good thing about having things, then the essential things and for me it has been at least a decade, maybe 20 years, in which I have had these lateral divisions suspended. the to-do list and it just renews, you know, it's like car insurance, I renew it every year, but I never use it, so we'll take care of that, we'll get you there. knowing if it's a goal worth pursuing or not, yes obviously there's the obvious just because it's there and there's no way to judge that kind of going someone goes up the mountain someone learns to divide the site it's something you need to do for your performance outside of various sports like taekwondo or gymnastics, no you really don't, that will improve your well-being.

I have to say that the feeling of freedom that you have in your hips when you can, can be systematized. doing a full split, it's really amazing to have that feeling of freedom in your hips. You can only know that freedom if you also know what not to have, if that makes any sense of course, so I'll know periodically for a while. It's a strange trick to get too serious, they take some time, you know, they stretch ever so slightly, they stay at maybe 70% and I'll just make the effort again and bring it back, and I always really enjoy that feeling of freedom . that's a decision, but let's talk about this issue of mobility or flexibility, let's talk about how people should go about it, so mobility we're pretty much talking about the full range of motion in the joint when the length of the muscle is not a problem.

Let's use an example of a full squat, okay, so if you're in a full squat, you know there aren't many muscles stopping you from reaching that range of motion, so you may need to just get your joint movement. It's softer, so what does that mean, friends? It literally means just doing a bunch of squats very slowly and not too slowly, just slowly and progressively developing the range of motion. I am also conditioned by most of the famous Soviet scientists that some kind of health guru, he would perform these movements every day, he will perform 100 squats every day and hundreds of other things, if you are not willing to do that, just stay pressed towards the door to partially unload you. weigh more on the heels so it's easier on the knees and we start squatting and we don't feel pain, you know, be very progressive, go as deep as you can, eventually, do more sets, even and the same is true for pretty much every other joint, but obviously they have joints that are large and they all need this type of training.

I like a very simple joint mobility protocol, obviously, you can make this as complex as you want seriously and a lot of people have done it, but like in my book simple and sinister kettlebells, that's my last book. I give this protocol where it's just a couple of different exercises, you do one exercise and you do one movement, the next with a weight around your head. in a circle, a halo, listen to the shoulders and other exercises that you do are a very particular type of squat, a kind of nosy cup squad, which is a great exercise, so you can search online for a nosy cup squad and just for people I remember the first time I heard you say that, I got embarrassed at certification because I thought you were saying leprechaun squat and I asked you what a leprechaun squat is, so for money it's a drink like drinking from a squad of drinks, the right name and John and it's fantastic. type of squat that is literally a squad for people.

The problem with the squat exercise is that most people don't know how to move well, they're tense and you try to put the bar on their back and they just can't do it, so the goblet squat is kind of a squad for the people that then developed and the leverage that adds to that is something that really allows you to increase your mobility and flexibility, so what you need to do when you're trying to get your flexibility. increase, let's say it's mobility, let's choose whatever exercise you're doing, any type of stretching, whatever you're doing, so there are certain rules that you have to follow and I call them the 3, so emphasize your strength, find space. and distribute the load use force find space distribute the load so what does that mean?

What does that mean exactly? Well, let's use a team example. Using strength for the team means squatting instead of just dropping using the example of Instead of trying to drop into the split, you are very actively pushing your feet outward as if you were trying to push the walls apart, so That separating the walls means you are using force, finding space, so what does finding space mean? Finding space means just prying and moving your body into position and trying to find more space in the joint and also trying to loosen the fascia that covers that layer of fiber around it. your muscles is a very good analogy would be trying to pull a pole out of the ground so let's say you're trying to pull a pole out of the ground it's a concrete pole that you pull out with force and it's not going to come out and I can tell you because I tried, so what are you doing in Southern California?

I know it wasn't a girl trashing work in the parking lot, and back in the day we had a house and we bought a house and there were some things. in the bag I wanted to demolish, so I'm trying to pull all these concrete poles, so I tie a nylon rope to this pole, I tie it to a lever and I get a nice strong sumo deadlift position. I pull well, what happens is that the nylon rope breaks. and I do a backflip into pilot land because I'm so smart. I do this two more times and then my wife Julie walks by and says you know you could rock it with pride.

I said, "Oh, that's right, honey, so same thing." It really depends on your flexibility, so Tim, let's use the straddle position example. Let's say you're trying to straddle instead of just trying to force yourself down, so you push the straddle position, which means the side splits, the side splits, but maybe it's lying down. upside down or maybe sitting doesn't really matter either way, so you look like an upside down frog, so what you're trying to do is not just force your way in one direction. but you're trying to leverage and loosen yourself in every possible direction, so let's say you're resting in your form, so you're trying to get to this place so you first push your legs out. but then you're also tilting your pelvis back and forth, then you're going to try to move your butt from side to side, then you're going to try to turn your body in one direction, you're going to try to turn your body the other way around, so pretty much what you're doing is taking advantage of the fact that you're a faucet that covers your muscles and runs in all kinds of different directions, like plywood, so you need to loosen it up. in many different ways, so if you keep going in different directions around you, you will progress on those goals much faster, so you use force, you find space and you distribute the load, and again distributing the load means that you are not just trying to concentrate. in that particular joint, so you're just extending it all around and relaxation is absolutely absolute and patience are the two things that are absolutely critical if you're trying to get a high level of flexibility, like a split, you see you get a recommendation let's say everyone hold this stretch and they will give you a duration of 30 seconds or whatever, how did you arrive at that number.

I have no idea, just someone decided well, that sounds like a nice round number, we recommend it, but what? you're trying to do it, it's disturbing how much the world happens that way, well it's like how many glasses of water you're supposed to drink, it's the same thing, so you have to hold the stretch for 30 seconds, but the fact is that you're trying to wear down your stretch reflex, you're trying to lick the muscle, relax, and depending on your fiber composition, depending on your mental state, emotional state, training history, injury history, that can take different times. , so don't worry about that. just get into this position you leverage it a little bit for a moment and then you just relax and when you relax you try to breathe through that tight spot when I say breathe through what I say just listen to my breathing you completely release the tension it's total if you do this, which is pretty much what most people do when they try to stretch, you're tensing your muscles, you just have to completely let go, you have to be patient and you have to spend, you have to spend. well half an hour 40 minutes in this type of practice that day if you really want to reach that level how long sorry about 30 or 40 minutes but even if you don't do it well yes there are ways to do it faster Tim but that involves isometric stretching and it is a little more technically complicated to talk about it here and on the show, but even if you're not pursuing this goal of extreme flexibility, even if you just want to be flexible at whatever level you want to be flexible at, understand that. the idea of ​​relaxation, breathing and patience are absolutely essential, you must be patient, flexibility training is not something you should do when you are in a hurry for an appointment, it is something you should save for the end of the day, let's say you are watching some show watching television and stretching or reading a book, one of my colleagues, dr.

Mark Chang, a strong senior first instructor, has these beautiful lateral splits, the way she worked up her lateral split is that she would just sit down and read a book, straddle the floor and then at some point when He felt like he could, he just tried to open his legs more and that's it. Read his book again so you can see that acquiring flexibility is an exercise in patience, so if you don't have patience or don't have time, I suggest you just give up and the isometric just to touch, it's a variant or press the same as PMF , sort of like a sequential type of contractions and and release, so that's how this works in a nutshell, imagine you are, let's say you are.

I stretched too much and I feel like I can't go any further, the muscle can't get any tighter, then you contract it slowly, it's important for safety, you build up the tension and hold that tension for a while and then release that tension. The thing is to let go again and when you've let go you'll see this contrast, so in a way when you go up from the heat to the frying pan, it's still hot, but not as hot, and you can get a little bit more range of motion, so these isometric contractions can be added to any type of stretching and the idea is that the most important thing about them is that you must make them stable, do not make them sudden in any way, the only thing that is sudden about them is that they are released from another constantly. constant, stable and when you are maintaining the contraction and this is difficult to quantify, but as a guide, what percentage of the maximum contraction is it?

You know that there are several, there are several methods, some of them try to help you manage the contraction. attention at a very very high level gradually still very gradually but level 32i to the point where the muscle literally shuts down something KO the Golgi tendon organ just shoots the book so it just works it's an advanced technique that requires a lot of practice, you can go or you can keep a very constant tension of around thirty percent and try to stay there as long as you can handle it. The important thing is that the tension does not decrease.

You know, when you feel the tension ease. about to lower whatever level you've chosen, then you just let go and then pry a little more privately as well. Mark Chang has one of the most impressive Turkish moves I have ever seen. Very impressive people who are not familiar with that movement. You could certainly do a search and see some examples. This is a very, very, very technical move in the Turkish uprising. The beautiful thing about the Turkish uprising. Someone like you, who is a minimalist, would appreciate it if you did so much for so little. It's one of those amazing general wishes.

Topshop exercises and some food for thought for people in general when you think about training. Earlier we talked about various trade-offs. What to do in the program. Training is like a budget for a person. Who has a regular salary? So you have to decide: Am I going to buy a sofa or am I going on vacation? Am I going to go into debt and go bowling? I'm going to buy a really nice couch and not go on vacation. or buy a cheap couch and take a short vacation, the point you want, so there are many options, many trade-offs and these trade-offs have both to do with your time and a gap that the endocrine system can only handle so much training correctly and allThese different types of training that add up and in addition to the stress of your life, etc., when you decide and what you are going to do for your exercise, you must identify it. really what is important, stripped down and under seneschal and making concessions and sacrifices somewhere is now true for so many areas.

I wanted to go back to something you said earlier about oversharing and why the flaws or dangers of oversharing were malfunctioning. even better to share too much, so that's my business model I guess, but I'd love to teach as my opinion. I'm not judging oh no, no, no, no, you can feel free to judge. I think oversharing is a Although it is a problem, I would love to hear your opinion on what Americans could learn from perhaps the culture they grew up in in the former Soviet Union or vice versa, because I personally and this is not intended as a slight absolutely. respect for so many people in the former Soviet Union, most of my observations have been made in the sports field, a sports field, I mean people like Konstantin Konstantinov or Dmitriy Klokov or just these incredible specimens, but I find it very difficult when I know a few people from the former Soviet Union socially to overcome cultural differences and I usually don't find it difficult unless there's a lot of vodka involved, but hey, that's the social lubricant you just need.

I just need to drink more vodka, that did scare me, so what could Americans learn from the culture you grew up in or vice versa? Well, first of all, I'm talking about Soviet culture, I'm not talking about current culture. post-Soviet culture because unfortunate, this is my observation that many times when different countries learn something from America, they choose to learn other things that are worth learning, like I would really like Russia to learn about free enterprise, fair competition and freedom. and unfortunately the things that they're learning or not, it's like reality, that's what they're learning and that's not unique to Russia, it's pretty universal around the world for some reason, instead of getting the best of America, people are just kind of getting the version of Las Vegas, America, and what people can learn, what Americans can learn is that they can learn to limit their options, you mentioned earlier, the paradox of choice, It's Barry Schwartz's book, true, true, it's a very good book.

I really enjoyed the book. a lot and I think that's very true when there are so many options to exercise these options are difficult it takes a lot of processing power there is a great moment in the movie Moscow in the movie Hudson Knoll with Robin Williams where he walks into an American grocery store he sees coffee everywhere it says coffee coffee coffee you just let it go so what is very difficult in this country is to exercise choice because the options are many and the choices are difficult and in fact you will discover that a number of Eastern Europeans who have not managed to assimilate or failed to make life in the United States are those who simply have difficulty making decisions;

They are useful for many decisions that are made for them and that has an obvious disadvantage in terms of freedom. Obviously there is an advantage because there are fewer distractions, so you personally, not you, Tim, but the listeners, have to figure out how to limit your options, then make these decisions and stick with them, the Konstantinov event and the clock, these other athletes Russians. You mentioned that these guys don't train with 360 degrees, but instead press on the scott curl bench that you see in a typical gym. These guys have got the basics and they just absolutely hammer the basics and I'm a big fan of the free enterprise system.

Unfortunately, as much as this has worked in so many fields and industries, it completely failed in the exercise and fitness industry because it constantly chases the revealing with the newest, the new, the best or whatever, and it is a fad that it just disappears, but it's a simple The fact is that certain things don't change what I believe. I also think Americans could really learn if they could learn from themselves. They could learn from the past. I have a great ideated image of America that I made when I was a kid that came from My favorite movie is The Magnificent Seven.

It's interesting that they showed that movie when my dad was in the service and it came out first and I saw it many years later and they showed it again and I was very impressed with this that you can see. they're these very strong, self-sufficient people who don't waste words who don't get stuck in one part of the hierarchy who are right in the twilight I think it's very powerful I think if America was a little more reconnected to what makes it great it wouldn't I would have to look elsewhere we can talk about American exceptionalism American exceptionalism exists because no other country has the same sense of freedom, has the same opportunities and that same spirit that anything is possible there is no other place, so even the people who They come out and start criticizing America, that usually happens out of envy, that's really all it is, so maybe we'll go back to the old days, maybe some of them didn't even exist in the Old West, whatever that is.

They're just people who had the pride of being pioneers, the pride. Just moving forward or even unless it sounds like Tim, let's look at the '50s or '60s like today, where are the brightest young people? What did they end up doing? They end up designing apps really well in the '50s and '60s. They design spaceships right so the dreams were a lot bigger and right now here's this cool new app, geez, Martha, so let's try to go back to what made this country was great, a big vision and not just insignificant little things that are some of the people to you, whether today or hundreds of years ago or more, that exemplifies the best of what America has to offer, if the People listen, we're looking for role models to review or try to emulate, who would you put on that list?

Also to the founder. fathers Ben Franklin there are definitely so many wonderful people in American history worth emulating, there is the great WWII generation, these really quiet people, we just went and did the job and then tried to complain about the lack of opportunities in life. It is difficult and we are having a very bad time. There are many. I have a and you know, even people who are even younger people. I have a good friend Lee Stoney Stoney was a Marine, he found Vietnam and Gaston is a great person who has such a positive outlook on life, he is just a true American, you won't hear him complain, he thinks America is about greats things and that's what, seriously, this is what disappoints me as a naturalized American because I think America is so much bigger, so much better than it's ever been, so just look back to see what it was like before.

No, of course, I was born and raised here, but I feel the same way and it's been encouraging for me to see that, although the I think that children create applications, some of which change the world a lot, but many of which are not and They are very trivial. If we look at the applications, it is just the new software applications and mobile devices, that is, the new computers, they are people who are changing the world. world, but there's also been a resurgence of people who aspire to be like Elon Musk, for example, who is building spaceships, and that's been really reassuring for me in some ways, but I think Ben Franklin's example is great and For anyone who hasn't read Walter Isaacson's biography of Benjamin Franklin.

He is a fascinating and fascinating picture of a profound figure, very capable but also hilarious. I wanted to attach a few more questions, but the first one is how do you personally limit your options to avoid the coffee coffee coffee experience and data and distraction how do you do that? What are some ways you drink? you contain those options in life professionally. I use this. I use the same technique you use to vote. I remember you mentioned that it's not like following current affairs before you vote, you just talk to a number of people whose opinions you respect and who vote the way they believe the way you do, so I do the same in training pretty much when I do research, most of my time is spent reading classic Soviet texts and studies and from time to time I get on the periscope and talk to various people I respect in the industry and ask them what's going on, what's new and they'll just let me know.

I do that most of the time, frankly, nothing happens, but this is an example of this is an example of my technique. I am very ruthless about limiting my communications. I am very protective of my time. I also overprotect my reading time and that's what No, I think this is a really important topic and I appreciate the responses and I also encourage everyone to think about how they can create their own minimalist lifestyle so that they can preserve their creativity and abilities unique to the store. I think it is also necessary to do so. we need, we need to teach the people around us, we must understand that we should not communicate too much, it is again a modern and interesting phenomenon that is game by game, everything happens that is played by game, it is as if you know that the children in the car They are there, and us?

Not yet, we're driving, we're on the road and no, so, uh, this has been a lot of fun. I really appreciate the time thinking: What are you currently focused on? Where can people learn more about you? Where would I be? do you suggest people watch - to learn more about the things you work on, thanks Jim, my company is called strong first strong first calm is the website and our goal is to change lives by making the world a stronger place full of strength, that's why we teach various skills through courses certifications and so on, so we stopped at the first strong communication and I also recommend that you buy a copy of my book Kettlebells simple and sinister and I can assure you that this book definitely fits the spirit of this conversation, there is absolutely no nonsense. nonsense there at all and just to also add my own two cents relating to my direct experience, problems, methods, your methods, people and those that you have distilled from all the minds and practitioners, the traders that you have researched and observed.

It really works, so for those people who know me, I obviously run hundreds and thousands of different experiments in my house right now, it looks like a lab/pharmacy, there's so much junk scattered around related to all the weird guinea pig stuff. human than What I'm doing and I've really run the gamut and tried so many things available on the market and in a world that tends to get complicated to make a profit. I think the results are really simplified and so I congratulate you on that and I have seen tremendous results. tremendous transformations in my own life thanks to a lot of your advice so I really encourage people to check it out and this was great so I hope sometimes you can do it in person but thank you so much for the time Pawel and until next time, thanks Jim man flower.

Alright, same to you, this episode of the Tim Farriss Show is brought to you by 99designs. 99designs is the world's largest online marketplace for graphic designers and I've used 99designs for years, including getting cover concepts for the 4 Hour Body that became #1 on the New York Times, #1 on the Wall Street Journal, it was a huge success and that's how it works and you can check out everything, including some of my contests, you can see the covers of these books, etc. at 99designs com, forward slash Tim, whether you need a logo, a car wrap, a web and app design, a thumbnail, a t-shirt, whatever you go to 99 designs com, describe your project and then inside In a week or less, you'll have tons of designers around. the world that competes for your business and presents different ideas, designs and drafts you have an original design that you love or you pay nothing it's fantastic I've used it I've mentioned it before included in the 4 hour work week as a resource check find it on 99designs com, forward slash Tim and if you use that link you can see what I've done on the platform.

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